Without cholesterol, your body would find it difficult to make substances used for digestion, some hormones and vitamin D. Problems with high cholesterol occur not because you have too much, but because of the type of lipoprotein carrier that encases cholesterol and moves it through your body. Low-density lipoproteins, also called LDL, are a lipoprotein cholesterol carrier that can stick to your artery walls, increasing your chances of developing heart disease. LDL cholesterol is the type you want to lower. A good way to begin lowering cholesterol is through natural methods and lifestyle changes.
Step 1
Start a regular exercise program. According to AceFitness.org, the amount of time you spend exercising is more important than its intensity. Ace Fitness recommends starting with 30 minutes of moderate intensity exercise each day, eventually building up to one hour. Moderate intensity exercises include walking, jogging, swimming and cycling at levels that leave you feeling slightly winded and sweaty, but still able to hold a conversation. In addition, because less muscle mass leads to reduced metabolism and weight gain, participate in weight or resistance training two days per week to help you retain and build muscle mass.
Step 2
Lose weight. High LDL cholesterol levels are common in overweight individuals. According to MayoClinic.com, losing five to 10 pounds can help you begin lowering cholesterol levels. A key point to consider is the method you choose to lose excess weight. Many fad diets do not provide enough essential nutrients and do not teach you how to make wise food choices. Get information on proper nutrition from a source such as the USDA MyPyramid.gov website and commit to losing weight in a healthy way.
Step 3
Make better food choices. Harvard Health Publications, a division of Harvard Medical School, identifies several foods to include, as well as several foods to reduce or eliminate from a low cholesterol diet. Good food choices include lean meats, fish and skinless white-meat chicken. In addition, include complex carbohydrates and high fiber foods such as fruits, vegetables, whole grains, dried peas and beans, and oat bran in your diet.
Foods you should avoid include fatty meats; organ meats such as liver, brains and kidneys; processed foods; and foods containing palm or coconut oil. Stay far away from foods that contain trans fats, such as hydrogenated or partially hydrogenated fat or oil. The National Institutes of Health, or NIH, recommends that you become aware of what is in the foods you eat by checking food labels prior to purchase.
Step 4
Reduce your stress levels. Chronic stress results in an overabundance of stress-related hormones, such as adrenaline and cortisol, circulating in your blood. While these hormones help generate the extra energy your body requires to deal with stressful situations, according to CholesterolDoctor.com, they can also stimulate the liver to produce more cholesterol. Learn to manage stress by taking up yoga, meditation, maintaining a regular exercise program or even taking a few minutes each day to close your eyes and daydream, to help keep stress under control.
